Lemon Poppyseed Muffins and MIGRAINES

Another item to toss from your pantry!

Krusteaz Lemon Poppyseed Muffin Mix Ingredients: Enriched Bleached Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid)Sugar, Partially Hydrogenated Soybean and Cottonseed Oils, Poppy Seeds, Food Starch-Modified, Leavening (Sodium Bicarbonate, Sodium Aluminum Phosphate)Salt, Dextrose, Soy Flour, Citric Acid, Dried Lemon Peel, Natural Flavor, Soy Lecithin (Emulsifier)Yellow 5, Yellow 5 Lake, Yellow 6, Yellow 6 Lake.

Migraines and Serotonin
A migraine is your body’s way of telling you that something is wrong, this isn't the way our brains are meant to work. Approximately 1 out of every 10 Americans experience migraines, with women being affected 3 times more often than men.

A variety of factors can trigger migraines. Triggers include over-use of headache medications, magnesium deficiency, FOOD ALLERGIES and sensitivities, tyramine containing foods, low serotonin, blood sugar imbalances, low thyroid, inflammation from tran-fats and too many carbohydrates, food dyes and chemicals, sleep issues, LOTS of things that can be controlled by our diet!

Research has linked the migraine headaches with imbalances in our neurotransmitters, specifically serotonin. This is why women suffer more often than men, our serotonin drops during our menstrual cycle...have you noticed the migraines come during certain 'times of the month?' Serotonin plays many roles in the body, and it has an effect on blood vessels. When serotonin levels are high, blood vessels constrict (shrink). When serotonin levels fall, the blood vessels dilate (swell). This swelling can cause pain or other problems.

Many things can affect the level of serotonin in your body, including your level of blood sugar, certain foods and changes in your estrogen level.

Tryptophan is a precursor to serotonin and is a naturally-occurring substance that can be found in a variety of foods. Tryptophan must enter the brain by crossing the blood-brain barrier. This barrier, made of brain capillary walls, prevents the passage of bacteria, viruses and some drugs yet permitting glucose and amino acids to pass through.

Foods high in tryptophan that can cross the blood-brain barrier are sesame seeds, sunflower seeds, eggs, edamame, cheddar cheese, pork chops, caribou, turkey, and whey protein. The commercially available alpha-lactalbumin, a whey protein and the primary protein in human breast milk, is high in tryptophan. I have TONS of recipes to increase Serotonin in my book: Secrets to Controlling Your Weight Cravings and Mood.

To produce more serotonin, aim to get at least two daily servings of animal protein like poultry, eggs and shrimp per day. Each serving of these foods provides the body with about 300 mg of tryptophan, the amino acid needed to produce serotonin. For best results, take 5-HTP supplement to increase serotonin before bed (see supplement chapter in Secrets to Controlling Your Weight Cravings and Mood). It converts tryptophan into serotonin during the sleep cycle. Researchers at the University of Cambridge in the United Kingdom found that a daily dose of 500 mg boosted levels of serotonin within two weeks. Please note: if you are taking a prescription anti-depressant, you shouldn't take 5-HTP. Other supplements such as high doses of magnesium is also a necessity to calm migraines.

Let's try this recipe filled with eggs for serotonin and blood sugar balancing coconut flour! *Note: Click on the ingredients to find out where to purchase them.

MUFFINS:
1/2 cup coconut flour
2 TBS psyllium husk
1/4 tsp Celtic sea salt
1/4 tsp baking soda
6 eggs
1/2 cup erythritol (or Just Like Sugar)
1 tsp stevia glycerite
1 tsp vanilla or lemon oil
1/2 cup coconut oil or butter, melted
1/4 cup poppyseeds
1/3 cup lemon juice
1 TBS grated lemon zest

Preheat oven to 350 degrees F. In a medium sized bowl sift together the dry ingredients. Slowly add the wet ingredients into the dry ingredients and stir until very smooth. Grease a muffin pan and fill about 2/3 of the way full with batter. Bake for 18-20 minutes, or until a toothpick comes out clean. Makes 12 muffins.

LEMON GLAZE
1/2 tsp stevia glycerite (or 1/4 cup Just Like Sugar)
1/2 cup cream cheese (or coconut cream if dairy allergy)
1/2 cup lemon juice
1 tsp vanilla extract
pinch Celtic sea salt

For the glaze, blend all ingredients until smooth. Drizzle on top of muffins.

NUTRITIONAL COMPARISON (per muffin)
Krusteaz Muffins = 225 calories, 36.2 carbs, 0.9g fiber
"Healthified" Muffin = 144 calories, 4.9 carbs, 3.1g fiber

Tortillas and ACNE Facts

"Acne is one of the Easiest Problems to Treat Naturally. Just like other chronic diseases running rampant in Western society (like diabetes, heart disease, and obesity), acne is primarily a disease of the Western world." Dr. Mercola. "Acne is much less of a problem in non-Westernized societies, where refined carbohydrates and sugar are consumed in much lower amounts. Solid evidence exists that diets high in sugar and refined carbohydrates are the primary CAUSE of acne."

If you or your children are frustrated with acne, a grain-free diet will very likely clear up your skin. If you have been on a low-fat or "fad" diet, you may be also dealing with some vitamin/mineral deficiencies so concentrated doses of supplements like vitamin A and zinc may be a necessity too. Antibiotics are unnecessary AND unsafe because correcting your diet creates an internal environment that does not allow bacterial overgrowth to occur. Taking antibiotics is SO detrimental for your gut flora...it kills all of your good bacteria which can lead to autoimmune diseases and food allergies (Fun Fact: You can decrease your baby's/children's chance of a food allergy by 70% if you give them bifido bacteria in the first year of their life: it is naturally found in breastmilk if the mother is eating fermented veggies).

STEP 1: We all know that "simple carbohydrates" are just empty junk calories. These would include white bread, white rice, all sugars, soda, candy, cookies. Eliminating these would be step one in clearing up your skin. TOTALLY getting rid of high fructose corn syrup is a mantra we all should follow and teach our kids how to read labels to never eat this. I found it in pickles this past weekend! Fruit also contains a high amount of fructose, so it should be consumed in very limited amounts and NEVER in the form of juice.

STEP 2: Complex carbohydrates are just glucose molecules linked together in long chains, our body breaks them down into glucose (AKA Sugar) in the blood. Complex carbohydrates are found in foods such as beans, nuts, whole grains, and starchy vegetables. These sound healthy right, BUT if acne is a problem for you, limiting these will decrease the inflammation of the skin caused by the rise in insulin. Our bodies prefer the complex carbs found in non-starchy vegetables instead of the complex carbs found in whole grains, because your body handles their digestion differently. Veggies, such as cauliflower, are slow to break down into simple sugars, with minimal insulin impact, whereas digestion of grain-carbs, such as brown rice, raises your insulin.

High insulin levels increases male hormones, which cause your pores to secrete more sebum, a greasy substance that traps acne-promoting bacteria. Insulin also causes skin cells to multiply, a process associated with acne. This rise in male hormones can also cause fertility issues, so a low carb diet would greatly help women with PCOS.

STEP 3: If step 1 and 2 don't work, then I suspect a food sensitivity to gluten. Gluten in wheat and other grains may be contributing to your acne symptoms if you have a gluten intolerance, which many people do. This is a separate issue from the insulin effects already discussed. Gluten is a prime suspect if you have rosacea. A person who is sensitive to gluten cannot digest gluten, so the body will not recognize it when it is eaten and therefore treats it as a foreign body when trying to digest it. The gluten can push the toxins through the skin and cause acne.

BUT, you must be careful when choosing "gluten free" products, such as the wraps in the photo, they are very high in carbs which won't help acne. It may seem impossible in our society to eat 'gluten free' and low carb, but we do it and we still enjoy pizza, donuts, risotto...just in my "healthified" modified ways!

STEP 4: Get rid of hormones in your food. Get rid of milk, or only buy whole-organic-hormone free milk. Purchase hormone free meat, chicken, and eggs. To read more, go to: The Sea Of Estrogens!

STEP 5: Add in helpful supplements such as Cod Liver Oil. Vitamin A and EPA/DHA are extremely helpful in clearing acne. Zinc and other minerals can also help.



Try these tortillas instead!

1/2 cup coconut flour
1/2 tsp baking soda
1/2 tsp lemon juice
1/2 tsp Celtic Sea Salt
1 1/2 cup egg whites (or 6 eggs)
3/4 cup unsweetened almond milk
Coconut oil spray (for frying)

Sift together the coconut flour and baking soda. Add in the lemon juice, egg whites, and almond milk (make sure it isn't "vanilla"). Blend until very smooth (I used this food processor: click HERE...I always use it to make cake batter, pancake batter...it makes life easier, I can move about the kitchen while it mixes for me). Let sit for 10 minutes to let the coconut flour absorb the liquid and thicken.

Heat the pan to medium heat. Make sure the batter is thinner than a pancake batter. Pour 1/4 cup of the batter on a heated pan greased with coconut oil spray or butter (grease well). Pour the batter into the pan and swirl the pan to spread the batter to cover the entire pan (make sure it is very thin). Make sure the tortilla is golden brown and cooked almost through before flipping. Once the tortilla is ready, flip and cook on the other side until golden brown. Use these to make sandwich wraps with, Mexican dishes, or sweet desserts! Makes 9 servings.

NUTRITIONAL COMPARISON (per tortilla):
Traditional Corn Tortilla = 180 calories, 30 carbs, 3g fiber
"Healthified" Tortilla = 58 calories, 4 carbs, 2.3g fiber

Tuna "Noodle" Salad

I love tuna noodle salad. Here is my version. I have brought this to BBQ parties and people love it!

"HEALTHIFIED" TUNA "NOODLE" SALAD
1 jar Hearts of Palm (cheaper at Trader Joe's!)
1 stalk celery, chopped
1 (12 ounce) can tuna
1/2 cup Spectrum Mayo
1/4 cup chopped dill pickles
1 pinch of Celtic sea salt
OPTIONAL: Hard Boiled Eggs and a small handful of peas

Cut up the Hearts of Palm into "noodle-like" shapes.

In a large bowl, combine the Hearts of Palm pieces, pickles, celery, eggs and tuna.

Prepare the dressing by whisking together the mayonnaise and salt. Add to tuna mixture, and refrigerate for 1 hour. Serves 4

NUTRITIONAL Comparison:
Using Noodles: 260 calories, 35.8 carbs, 2.2 fiber
Using Hearts of Palm: 124 calories, 6 carbs, 2 fiber

Wild Blueberry Ice Cream

There are umpteen reasons to go wild about these wild blueberries. For starters ,its one of the best anti-aging and anti-cancer foods ,also known to promote healthy vision and maintain heart health.

Difference between Wild and Cultivated Blueberries
Wild blueberries are distinct from cultivated blueberries in several significant ways.Unlike cultivated (highbush) blueberries, Wild (lowbush) Blueberries are not planted. They are spread primarily by rhizomes or underground runners, which give rise to new shoots and stems. Wild Blueberry fields and barrens contain many different varieties of berries, which accounts for the variations in size and color that characterize the Wild Blueberry crop.
Other differences include:

Antioxidant capacity - Wild Blueberries contain more of the powerful antioxidant anthocyanin and demonstrate greater antioxidant capacity per serving than cultivated blueberries.
Taste - Wild Blueberries have a more intense, sweet and tangy taste than cultivated blueberries
Size - Wild Blueberries are naturally smaller and more compact (less water content) than cultivated, which means you get more Wild Blueberries per pound.
Performance - Wild Blueberries hold their shape, texture and color through a variety of baking and manufacturing process. They also freeze very well: IQF Wild Blueberries maintain their quality for more than two years.

Wild Blueberry Health
Source :Wildblueberries.com


One of my favorite ways to enjoy the wild blueberries is in an non-fat yogurt. Also this Wild blueberry Ice-cream is truly a sensational summer treat. The method remains same as other dairy-free healthy ice creams inspired by Rachel's original recipe.


Recipe : Dairy free Wild Blueberry Ice-cream ,inspired by Rachel Albert-Matesz's Ice Dream Cookbook.Find my review here.

Yields 1 3/4 cup
Ingredients
one 14 ounce can Coconut milk(preservative free,I use Thai Kitchen brand)
2 cups frozen Wild blueberries
1/4 cup honey,agave nectar or 1/3 cup maple syrup
1/3 cup cool or cold filtered water
2 teaspoon unflavored gelatin or 3/4 teaspoon agar agar powder (not the flakes)
pinch of salt


Method
1.Warm the water in small sauce pan.Sprinkle the gelatin or agar-agar,do no stir,let dissolved completely 4-5 minutes.Turn off the heat.
2.Process the 1 cup of blueberries in a food processor or vitamix along with the coconut milk,sweetener(honey or agave),salt,the gelatin or agar-agar mixture and blend again until well combined and smooth.
3-Pour into one or more wide-mouthed jars. Cover and refrigerate for at least 6 hours before churning.

4-Scrape the chilled custard into the canister of your ice cream maker. Churn according to the manufacturer’s instructions.Mix in the remaining 1 cup of frozen blueberries.

5-Serve immediately or spoon into several 8-to 16-ounce freezer safe containers. Cover and freeze for 3 or more hours for a firmer texture.

6-Soften solidly frozen dessert by placing it in the refrigerator for 30 to 45 minutes or on the counter for 15 to 30 minutes before serving.Garnish with fresh mango slices

Without the Ice cream machine method
After the step 2,transfer the Ice Cream mixture in to a freezer proof container,preferably air tight.Freeze for about an hour,then get the container out and whisk the mixture using a spatula or hand held whisk or electric whisk to break the ice crystals forming over the edges of the container.Freeze and whisk again after 30-40 minutes ,repeat this for about 6 hours until the mixture is almost frozen.Serve immediately or freeze.Do as in step 6 to serve.

Pancakes and WHY Aluminum Free Baking Powder

By now, your pantry should be looking better! But are you still making Sunday morning pancakes from a mix? Throw this box out! It is hurting your body more than you realize!

Ingredients: Enriched Bleached Flour (Bleached Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid)Sugar, Leavening (Sodium Bicarbonate, Sodium Aluminum Phosphate, Monocalcium Phosphate)Dextrose, Dried Buttermilk, Partially Hydrogenated Soybean Oil with Mono and Diglycerides, Dried Whole Eggs, Salt, Defatted Soy Flour, Calcium Carbonate, Corn Syrup Solids, Nonfat Dry Milk, Soy Lecithin, Sodium Caseinate, Soybean Oil.

The detrimental trans fats (hydrogenated oils) in foods have a tendency to collect in the brain because of its sponge-like quality. The damage trans fats has on the brain is immeasurable.

Trans fats interfere with the production of prostaglandin, which regulates blood pressure, kidney function, immune system response and blood clotting. They lead to atherosclerosis by increasing cholesterol and triglycerides because they interfere with ability to uptake Essential Fatty Acids (omega 3) in our cells. Trans fats affect the permeability of the cell’s membrane, preventing certain nutrients from entering while allowing other nutrients to leak out of the cell. This in turn will cause depression, inflammation, learning disabilities...things that we have some control of stopping! We just need to stop eating the typical American diet and take the time to make healthier options. I LOVE food, and when I want pancakes I make them this way:

½ cup cottage cheese
2 eggs
½ cup vanilla egg white or whey protein
2 TBS vanilla unsweetened almond milk
2 tsp aluminum free baking powder
A drop of stevia glycerite (optional sweetener)

Place all ingredients in a food processor and blend until smooth. Let sit for 5 minutes (the baking powder will "fluff" up the batter). Heat a skillet and cook! I can take out this entire recipe without any guilt! But it serves 4. Just be careful with what you top them with! You can easily get up to 500 calories and a sugar coma with maple syrup. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Aunt Jemima = 160 calories, 31 carbs, 1 g fiber, 4 g protein
"Healthified" Protein Pancakes = 90 calories, 1.75 carbs, trace fiber, 13g protein

These were really good. I made the batter on Saturday and I kept it in the fridge...it only took seconds to whip up a healthy and yummy breakfast. I can't wait to make them for my boys! The whole recipe is less calories than one serving of "Aunt Jamima" pancakes!

Click HERE to see the SYRUP I use to save over 180 calories and 70 grams of sugar per serving!

WHY ALUMINUM FREE BAKING POWDER???
Aluminum is also found in processed cheese, antacids, baking powder, pickling salts, antiperspirants, cake mixes, salt, food starch modifiers, self-rising flour, soft drinks and other acidic liquids sold in cans. Aspirin is buffered with aluminum compounds. Aluminum has been suspected in the development of dementia, osteoporosis and even cancer.

Cinnamon Indian Fry Bread

I was just reading through my Famous Dave's cookbook and saw the Indian Fry Bread! I thought, I must try this one!

Coconut oil/butter/ghee for frying
3 eggs, separated
1/4 cup vanilla egg white or whey protein
1 tsp vanilla extract (or other extract: almond, coconut, maple)
1/4 cup cinnamon
3 TBS Swerve (or erythritol)
1 tsp stevia glycerite

Separate the eggs (save the yolks for a different recipe), and whip the whites in a clean, dry, cool bowl for a few minutes until VERY stiff). Blend in the whey protein and extract.

Heat the oil in a fry pan on medium high until a drop of water will sizzle. Once it is hot, place a circle of dough on the pan. Fry until golden brown on both sides. Remove from heat and place on a plate. Sprinkle with cinnamon and Swerve. Enjoy! Makes 6 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Fry Bread = 217 calories, 32 carbs, 0 fiber
"Healthified" Fry Bread = 168 calories, 0.8 carbs, 0 fiber

*Note: The calorie count is for 1 TBS of oil absorbed into the dough.

Gnocchi

I read that you could make gnocchi out of ricotta, so here is my attempt and boy did it taste good! I also decided to try it with a healthy veggie. Instead of potatoes, I used cauliflower!


1 lb ricotta cheese
1 egg
2 cups cauliflower, riced
2 TBS coconut flour
1 tsp Celtic sea salt

Place cauliflower in a food processor and blend until small pieces, that resemble rice. Place 2 cups of the "riced" cauliflower in a bowl, and microwave for 3 minutes or until soft (don't add water, cauliflower has enough water to steam itself).

In a large bowl, whip the ricotta to break up the curds. Add the egg and stir until evenly combined. Add the cauliflower, coconut flour and a pinch of salt. Taste and adjust seasonings.

Use a teaspoon to form oval shape gnocchi. Do not let the formed gnocchi touch each other or they'll stick together. Place on a parchment lined cookie sheet. Bake in over for 20 minutes at 375 degrees or until lightly brown. Serve with favorite low-sugar marina sauce. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Tradiditional Gnocchi = 280 calories, 4g fat, 7g protein, 60 carbs, 5g fiber
"Healthified" Gnocchi = 215 calories, 10g fat, 18g protein, 8 carbs, 1.9g fiber